Benefits of Exercise During Pregnancy
Exercise is defined as physical activity consisting of planned, structured, and repetitive bodily movements done to improve one or more components of physical fitness. Regular exercise is health promoting in all life stages, including pregnancy.
For women with uncomplicated pregnancies, the American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate intensity aerobic activity per week during pregnancy and the postpartum period. Here are some examples of exercises that have been found to be safe and beneficial during pregnancy:
Walking
Stationary cycling
Aerobic exercises
Dancing
Resistance exercises (with either weights or bands)
Stretching exercise
Hydrotherapy, water aerobics
The benefits of exercising during pregnancy are numerous, both for mom and baby! Here are some of the benefits that you may experience:
Higher incidence of
Vaginal delivery
Lower incidence of
Excessive gestational weight gain
Gestational diabetes mellitus
Gestational hypertensive disorders
Preterm birth
Cesarean birth
Lower birth weight
Reduced low back and sciatic pain
Prevention of depressive disorders in the postpartum period
We know that pregnancy is a busy season of life- there is so much to do and prepare for, all while you are working, caring for other children, taking care of your home, and more! If adding one more thing to your to do list sounds daunting- here are some tips for making exercise more accessible and fun:
Try out movement snacks! Exercise does not have to be a one-hour long ordeal every day. You can think of your daily movement as snacks-small activities that you can space out throughout your day. This can look like taking three 10-minute walks throughout the day, standing up from your desk every hour or two and completing 10 squats, stretching for 15 minutes in the morning and 15 minutes at night. The aim is to get 30 minutes of activity daily, and no matter how you get there, it all counts!
Find an activity you actually enjoy! Chances are, if you dread weightlifting, you are not going to stick with it. Luckily, there are many forms of exercise out there, and one form is not better than another.
Join a studio for group classes! Finding a place to workout that offers community, and connection is a way to make exercise fun! There are a wide variety of studios in the Cleveland area-from pilates, to yoga, to high intensity workouts.
There are also many online/at home programs that are often more cost effective and time efficient than going somewhere in person! One platform that I recommend is called Range by Kara Duval. I personally use this platform and I love it because Kara offers both pilates style classes and strength training classes that can all be done from home. She also has specific prenatal and postpartum categories so you will feel supported in every stage of pregnancy! Here is the link to her website for more info: https://range.karaduvalpilates.com/
Get your loved ones involved! Family walks and partner workouts are great because you get to spend quality time with people you love and exercise at the same time.
Disclaimer: While it is safe for most pregnant women to exercise, there are certain conditions where exercise is contraindicated. Be sure to communicate with your birth provider about any activity restrictions.
Let us know if you have any questions!
Take care,
Dr. Gina
Reference
Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020 Apr;135(4):e178-e188. doi: 10.1097/AOG.0000000000003772. PMID: 32217980.